Fish fillet in express cooking envelope
Vegetables cut in small dice and precooked, fish fillet, lemon juice, olive oil, and 2 minutes in the microwave.
Last modified on: June 11th 2011
Keywords for this recipe:For 6 people, you will need:
6 fillets fish
2 
1 
1 
2 turnips
200 g peas
30 g 
1 
How long does it take?
Time required for this recipe:
| Preparation | Cooking | Start to finish |
|---|---|---|
| 1 hour 12 min. | 7 min. | 1 hour 19 min. |
At what time:
- When will I finish if I start the recipe at ... ?
When should I start for the recipe to be ready at ... ? - Work this out...
Step by step recipe
Stage 1 - 45 min.
Stage 3 - 1 min.
In a pan, melt 30 g butter, add shallot and cook for one minute.
Stage 4 - 1 min.
Add vegetables and mix well.
Stage 5 - 4 min.
Cook with lid on for 3-4 minutes until the vegetables are just crunchy (not totally cooked). Salt and pepper.
Stage 6 - 2 min.
Make the envelope:
Put in front of you a piece of cooking plastic film, place a fish fillet in the centre, salt and peeper each side.
Put in front of you a piece of cooking plastic film, place a fish fillet in the centre, salt and peeper each side.
Stage 7 - 1 min.
Remove fillet, and in its place put 2 tablespoons of precooked vegetables.
Stage 8 - 1 min.
Put fillet on top.
Stage 9 - 1 min.
Add a dash of lemon juice.
Stage 10 - 1 min.
And a dash of olive oil.
Stage 11 - 15 min.
Stage 12 - 2 min.
Cook in microwave oven for 2 minutes, at maximum power. Serve straight from oven.
Remarks
You can replace the cooking plastic wrap with some greaseproof paper, it is a little less practical (you need to make foldings), but prettier.
Keeping
Once cooked, a few minutes.
Nutritional information
| Whole recipe | |||
|---|---|---|---|
| Energetic value | Proteins | Carbohydrates | Fats |
| 1,289 Kcal or 5,397 Kj | 168 gr | 81 gr | 33 gr |
| 64 % | 64 % | 8 % | 5 % |
| Per 100 g | |||
|---|---|---|---|
| Energetic value | Proteins | Carbohydrates | Fats |
| 62 Kcal or 260 Kj | 8 gr | 4 gr | 2 gr |
| 3 % | 3 % | <1 % | <1 % |
| Per person | |||
|---|---|---|---|
| Energetic value | Proteins | Carbohydrates | Fats |
| 215 Kcal or 900 Kj | 28 gr | 14 gr | 5 gr |
| 11 % | 11 % | 1 % | 1 % |
How much will it cost?
- For 6 people : 11.85 €
- Per person : 1.98 €
Note: Be careful, these prices are only an estimate, you can consult the table of prices by ingredients used for this estimate.
Source
Home made.
This recipe uses (among others)
 | Peas: You can check-out other recipes which use it, like for example: Minestrone, Salmon "en papillote" with small vegetables, Baby broad beans and peas with rice and mascarpone , Chicken breasts in a potato crust, Tomato ladybirds, ... All |
 | Butter: You can get more informations, or check-out other recipes which use it, for example: Sicilian Epiphany Pie, Gratin Parmentier, Diamond biscuits, Poppy seed and lemon cake, Old style brioche, ... All |
 | Fish fillet: You can check-out other recipes which use it, like for example: Curried tuna cubes, Baked sea bass fillet with lemon and tarragon, Rosemary steamed fish, Fish in a seed crust, Red sea bream fillets in a soy-sauce marinade, ... All |
 | Carrot: You can get more informations, or check-out other recipes which use it, for example: Breton coleslaw, Fish petals, vegetables julienne, and beurre blanc, Thaï rice with small vegetables, Icelandic-style fish and vegetable pie, Seven-hour lamb, ... All |
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Post your comment or question
Your 2 comments or questions on this recipe
- For Annie : Yes no problem at all with parchment paper and conventional oven. Think to well close parchment paper enveloppe by several foldings, preheat your oven at 360°F (180°C) and let stay in about 10 to 15 minutes.Posted by jh august 5th 2009 at 09:37 (n° 2)
- How about using parchment paper, and would this work in a conventional oven?Posted by Annie august 4th 2009 at 18:59 (n° 1)
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